Back squat

3-2-1-3-2-1

E3MOM /2-3rep in tank

1. Clean deadlift + low hang muscle clean + front squat + push press + split jerk
   5 x 2+2+2+2+2
   rest 90s

2. Clean deadlift +low hang clean + split jerk
   6-7 x 1+2+1
   rest 2min

3. Power clean + push press
   4-5 x 2+3
   rest 2min

Front squat

4-3-3-4

E3MOM /1-2 RIR

Warm Up
2 sets
5 scorpion strech R/L
10 cossack squats (2-3 sec pause)
10 side plank clamshells with band R/L
24/16 calories rowing @easy to fast pace

Strenght
Tempo Back Squat 3x6reps@45-55% of 1rm (3-41X1)
Rest 2-3 min bwn sets
Tempo Barbell Hip Thrust 3x10-12reps@35/50kg (2-3 sec lowering down, up, 2-3 sec pause)
rest 2-3 min bwn sets
Z-Press with Dumbbells 3x8 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at OH before next rep)
rest 2 min bwn sets
3 sets
Ring Row x 10 + single arm elevated plank row with dumbbell x 10/10 reps
rest 2-3 min bwn sets

Metcon&Stamina
Emom 10
odd : 2/1/2/1/2 rope climb
even : 5 american kb swings @16/24kg + 5 goblet squats

Kyykky 1x95-97,5%

Stoppi-kyykky 4x4x60%
-3s stoppi

Jefferson Curl 3x15x15-20%

Sivutaivutus 3x15 / puoli

Kyykky 3-3-3+

5 rounds:

• 3 Shoulder press @ 80-85% of 2RM
• 6-8 Ring Dips
• 2min rest

Sumo Deadlift & plank hold

EMOM12
1: 8 sumo deadlift @medium weight
2: 45s plank hold

Maastaveto 2x2x90%

Kapea penkki 4x4x85%
-% kapean penkin maksimista

Suorinjaloin maastaveto 5x8x35-45%
-jos käytyt lattiassa, älä pompauta!!

1. Snatch pull + no feet hip snatch + OHS
   5 x 2+2+2
   rest 90s

2. Snatch w/ pause on the bottom + snatch
   6 x 1+1
   rest 2min

3. Snatch pull w/ heels on floor
   5 x 3
   rest 2min